Dear Patients,

As we enter the heart of the winter season and celebrate the beginning of a new year, our clinic would like to extend our warmest wishes to you and your families. Winter often brings a unique set of health challenges—from seasonal illnesses to the effects of cold weather on chronic conditions—and our team is here to support you every step of the way.

The start of a new year is also a wonderful opportunity to reflect on your health goals and set intentions for the months ahead. Whether you’re focusing on preventive care, managing ongoing health concerns, or simply striving to make healthier habits part of your daily life, we are committed to being your trusted partner in achieving those goals.

In this newsletter, you’ll find important clinic updates, reminders about seasonal health precautions, new services available to you, and helpful tips to stay well during the colder months. We are grateful for the trust you place in us and look forward to continuing to provide you with compassionate, comprehensive care throughout the year.

Provider’s Corner

How do I improve my sleep during shorter days?

“Please ensure you are avoiding activities that may interfere with sleep, such as consuming alcohol, using electronic devices in bed, watching television in bed, or engaging in other mentally stimulating activities close to bedtime. Regular exercise generally supports improved sleep quality.

You may also find relaxation or mindfulness apps helpful in preparing your body and mind for rest. It is important to recognize that the body does not always require a full eight hours of sleep. At certain stages of life—particularly after the age of 65—many individuals function well with five to six hours of nighttime sleep supplemented by a brief afternoon nap.” - Dr. Brad Andersen

Mental Health & Emotional Wellness Tips for the Winter

1. Prioritize Daylight Exposure

Shorter days can affect mood and energy levels. Try to spend time outdoors during daylight hours—whether that’s a short walk, sitting near a window, or opening blinds to let in natural sunlight. Even 10–15 minutes of light exposure can help improve your sense of well-being.

2. Maintain a Steady Routine

Winter often disrupts sleep, motivation, or daily habits. Sticking to a consistent schedule—regular meals, bedtime, and activity—can provide structure and help stabilize mood.

3. Stay Connected With Others

Colder weather can lead to isolation. Make an effort to stay in touch with family, friends, or community groups through phone calls, video chats, or in-person visits when possible. Social connection is a key component of emotional health.

4. Move Your Body Regularly

Physical activity boosts mood, reduces stress, and supports better sleep. Choose activities you enjoy—light stretching, at-home workouts, dancing, yoga, or outdoor walks when the weather is suitable. Even small bursts of movement can make a difference.

5. Practice Mindfulness & Stress Reduction

Mindfulness, meditation, breathing exercises, or journaling can help reduce anxiety and improve emotional balance. Taking a few minutes each day to slow down can be especially grounding during the busy winter months.

6. Nurture Rest & Quality Sleep

Adequate sleep supports both emotional and physical health. Aim for a calming bedtime routine by limiting screen use before bed, keeping your sleep space cool and comfortable, and maintaining consistent sleep and wake times.

7. Engage in Activities You Enjoy

Winter is a great time to rediscover hobbies—reading, crafting, cooking, puzzles, or any activity that brings joy. Positive engagement helps reduce stress and improves overall life satisfaction.

8. Limit Overwhelm & Set Realistic Goals

Winter and the start of a new year can come with added pressures. Give yourself permission to set manageable goals, take breaks, and focus on progress rather than perfection.

9. Practice Kindness Toward Yourself

Be gentle with yourself during this time of year. Acknowledge your feelings, practice self-compassion, and recognize that it’s okay to have slower days.

10. Reach Out if You Need Support

If you’re feeling persistently overwhelmed, anxious, or down, reaching out for help is a strong and positive step. Our clinic is here to listen, support you, and connect you with appropriate resources if needed.